Nutrients Needed for Tendons & Ligaments

by Sylvie Tremblay

Lentils contain tendon- and ligament-healthy protein, as well as manganese and copper.

Tendons and ligaments make up essential parts of your musculoskeletal system. Tendons provide an anchor for your muscles to attach to your bones so that your muscle contractions can move the bones of your skeleton, while ligaments attach neighboring bones to keep your skeleton intact. Your diet affects the health of your tendons and ligaments, and getting enough of several key nutrients helps keep these tissues healthy and functional.

Protein

Protein makes up the bulk of your tendons and ligaments. Collagen makes your tissues strong, while the protein elastin in ligaments provides some elasticity. Protein from your diet allows your body to produce new collagen and elastin to help keep your tendons and ligaments strong. Sedentary adults need about 0.4 gram of protein for each pound of body weight -- or about 60 grams for a 150-pound person, according to Stony Brook University. If you lead an active lifestyle, you likely need 0.5 to 0.75 gram of protein per pound -- between 75 and 112.5 grams daily if you weigh 150 pounds. Get your protein from lean meats, eggs and dairy products, or go for beans, lentils and soy products for vegetarian sources of protein.

Vitamin C

Tendons and ligaments also need vitamin C, a nutrient found in many vegetables and fruits, because both tissues contain large amounts of collagen. Vitamin C plays an essential role in new collagen production, and a vitamin C deficiency can weaken your tendons and ligaments by preventing collagen synthesis. Men should try to consume at least 90 milligrams of vitamin C daily, and most women need 75 milligrams, according to Linus Pauling Institute. Eat fruits and vegetables with every meal and snack to reach your vitamin C intake goals -- strawberries, red bell peppers, oranges, grapefruits and tomatoes provide particularly rich sources of the nutrient.

Minerals

Eating foods rich in essential minerals also helps maintain healthy tendons and ligaments. Tendons contain small amounts of calcium and manganese as well as the trace mineral copper. Calcium also maintains healthy bones, helping to prevent bone disorders that could interfere with tendon and ligament function. A well-rounded diet provides several essential minerals. Choose dairy products or dark leafy greens as calcium sources, eat chickpeas and pineapple for manganese and select seeds and nuts to boost your copper intake. Men under age 70 and women under age 50 need 1,000 milligrams of calcium daily, while men 71 years or older and women 51 years or older should consume 1,200 milligrams. Vitamin D helps your body absorb calcium, so you should also consume sources of vitamin D, such as dairy products or fatty fish. Adults 70 years or younger need 15 micrograms of vitamin D each day, while adults 71 years or older need 20 micrograms.

Meal Ideas

Maximize the benefits for your tendons and ligaments by making meals with foods rich in protein, vitamin C and essential minerals. Try drizzling grapefruit juice vinaigrette over lentils mixed with chopped red pepper and tomatoes for a nutrient-packed salad -- the vinaigrette and vegetables provide vitamin C, while the lentils boost your intake of protein, manganese and copper. Alternatively, try dipping fresh strawberries in Greek yogurt as a simple snack rich in calcium, protein and vitamin C.

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About the Author

Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced copywriter, journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech.

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